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Seeds obtained from the cones of specific pine tree species are called pine nuts. There are more than 100 regional species of pines; however, only around 20 of them produce seeds large enough to be used for edible purposes. The Korean, Siberian and Italian varieties are some of the most popular ones, highly regarded for their rich nutritional value and distinct nutty flavor.

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Names in other languages

Arabic: Sanobar

French: Pignon

Greek: Koukounári

German: Pinienkernen

Hindi: Chilgoza

Kannada: Pain kāyi

Marathi: Chilgoza

Spanish: Piñones

Tamil: Ellu

Telugu: Pine Kayalu

Urdu: Chilgoza

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The nuts grow around 1 cm in size, being somewhat oval in shape, resembling peanuts, but much flatter,

The oil extracted from any species of pine is called pine nut oil. It is used in traditional medicines as well as culinary. The oil extracted from American and European pines is most commonly used in cooking. It has plenty of medicinal properties as well, making it useful for relieving joint pain, treating certain skin conditions (eczema, Athlete’s foot and acne), preventing common cold and flu as well as in aromatherapy.

Pine Nut Oil

Nutrition Facts

Nutritional value per 100 gms of pine nuts:

NutrientsAmount (RDA)
– Starch1.4gm
– Dietary fibers3.7gm
– Sugars3.6gm
Total fats68.4gm
– Saturated4.9gm
– Monounsaturated18.7gm
– Polyunsaturated34.1gm
– beta-carotene17 μg (0%)
– Thiamine (B1)0.4mg (35%)
– Riboflavin (B2)0.2mg (17%)
– Niacin (B3)4.4mg (29%)
– Pantothenic acid (B5)0.3mg (6%)
– Vitamin B60.1mg (8%)
– Folate (B9)34 μg (9%)
– Vitamin E9.3mg (62%)
– Choline55.8mg (11%)
– Vitamin K53.9 μg (51%)
– Vitamin C0.8mg (1%)
Trace metals
– Calcium16mg (2%)
– Iron5.5mg (42%)
– Magnesium251mg (71%)
– Manganese8.8mg (419%)
– Phosphorus575mg (82%)
– Potassium597mg (13%)
– Zinc6.4mg (67%)

100 grams of pine nuts contain about 673 kilo calories.

Pine Nut Tree Pictures

Pine Nut Tree Pictures

Pine Nut Tree

Pine Nut Tree

Health Benefits

Anti-infectious Properties: Pines contain several minerals and significant amount of Manganese, which are essential co-factors of the anti-oxidant enzyme superoxide dismutase. Regular consumption of pines develops resistance against oxygen-free radicals and infectious agents.

Maintains Cardiovascular Health: Their rich in oleic acid and other mono-saturated fatty acid contents help to lower low-density lipoprotein (LDL or bad cholesterol), and increase high-density lipoprotein (HDL or good cholesterol) in blood, thus helping in preventing heart strokes and coronary artery diseases.

Appetite-Suppression and Weight Loss: They contain pinolenic acid (ω-6), an essential fatty acid which helps in the release of appetite suppressant enzymes like GLP-1 and cholecystokinin, thus helping in weight loss.

Healthy for Skin: Pine nuts have over 60% of the RDA of Vitamin E, a powerful anti-oxidant that protects the skin and mucus membranes from harmful radicals. Their rich amino acid (lysine) content provides protection against the herpes simplex virus. They also prevent damage of the skin cells, delaying aging.

Better Metabolism: It contains various B-Complex group vitamins (e.g. pantothenic acid, niacin, riboflavin, thiamine, folate) that function as co-factors of enzymes that participate in cellular substrate metabolism.